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10 Health Benefits of Bulgur Wheat

  • Anti-Inflammatory Effects

One of the most important health benefits of bulgur is its anti-inflammatory action. Regular eating of the bulgur flour helps alleviate chronic inflammation, thereby protecting against many diseases. Researchers observed that men and women who consumed large amounts of betaine, a metabolic usually found in whole wheat flour, had reduced concentrations of homocysteine, one of the makers of chronic inflammation that has been linked to diabetes, osteoporosis, heart disease and Alzheimer’s disease.

  • Reduced Risk of Type 2 Diabetes

Bulgur is a rich source of the mineral magnesium that works as a co-factor for as many as 300 enzymes some of which are involved in the body’s use of glucose and mechanism of insulin production. Whole grains are also loaded with calcium and other health benefitting nutrients that lower the risk of Type 2 Diabetes. Being a low glycemic food, it is also extremely effective for diabetes management.

Bulgur takes time to break down in the intestine, which leads to slow and consistent release of glucose in the body, thereby inhibiting any sudden spikes or dips in blood sugar level that is exceedingly harmful for people suffering from diabetes.

  • Reduced Risk of Metabolic Syndrome

When it comes to carbohydrates, it is important to choose the right ones in order to stay healthy and promote weight loss. Refined carbohydrates such as white rice and white flour and foods made from these carbs are connected with weight gain and increased risk of metabolic syndrome that leads to cardiovascular diseases and Type 2 Diabetes.

But, increased consumption of whole grains such as bulgur protects the body against the features of metabolic syndrome like obesity, high blood pressure, high triglycerides level. Increased intake of bulgur reduces the risk of both insulin resistance and metabolic syndrome.

  • Relieves Constipation and Clears the Digestive Tract

Bulgur is nothing but wheat bran and it works as an amazing laxative that flushes out the waste products and toxins from the digestive tract and regularizes the bowel movement which in turn relieves constipation and risk of developing piles. A fiber rich diet that included bulgur also helps in relieving the symptoms of diverticular diseases that includes nausea, abdominal pain, bloated abs and gas.

  • Cuts Gallstone Risk

Gallstones are small pieces of solid substance that form in the gallbladder. These stones gradually develop as pigments and cholesterol in bile many times form hard particles. The two main kinds of gallstones are- pigment stones and cholesterol stones. Pigment stones are darker, smaller and are made up of bilirubin.

Cholesterol stones are mainly yellow in colour, approximately 90% of gallstones are cholesterol stones. Bulgur wheat helps reduce the risk of developing gallstones. Insoluble fiber in whole wheat flour helps food move more rapidly through the small intestines, lowers the secretion of the bile, helps the human body use insulin more effectively and reduces triglycerides, or unhealthy fats found in the blood.

In addition to providing all these beneficial effects, which help protect against gallstones, the fiber in bulgur wheat can alleviate symptoms of the diverticular disease. Diverticular disease primarily affects the colon. The colon is a small portion of the large intestine that removes wastes from the body.

  • Chemoprotective Effects

Insoluble Fiber supplied by whole grains like bulgur wheat help protect against cancer. In a renowned clinical study published in the “International Journal of Epidemiology” in 2008, researchers found that pre-menopausal women with diets rich in fiber had a reduced chance of developing breast cancer.





  • Good Source of Minerals

Bulgur wheat is a great source essential minerals for the body. It provides 2.11 mg –or 55.5 percent of the daily value of manganese– per cup. The University of Maryland Medical organization suggests that the manganese, a trace mineral found in some internal organs and the bones, is essential for the normal nerve and brain function. It also aids in the formation of the connective tissues and the proper clotting of blood in the heart. One cup of cooked bulgur wheat provides 48.24 mg or 15.6 percent, of the DV of magnesium, which helps regulate calcium levels in the body. Bulgur wheat nutritional benefits make it an essential food grain for maintenance of overall health.

  • Helps Reduce the Risk of High Blood Pressure

This is one of the most effective health benefits of bulgur wheat. High blood pressure is defined as a serious medical condition that can cause a heart attack, stroke; cardiovascular disease, heart failure, kidney failure, and other serious health problems. The common signs of high blood pressure include severe headache, nausea, vomiting, confusion, vision changes and nose bleeds.

Whole grain foods like bulgur and oats help lower the risk of high blood pressure. The benefits of oatmeal for weight loss are well known. According to the researchers of American Heart Association, long term bulgur eaters have a lower systolic blood pressure as well as a decreased risk of developing high blood pressure. When the heart beats, it pushes and contracts blood through the arteries of the heart to the rest of the human body. This force creates pressure on the arteries. This is called systolic blood pressure.

  • Helps Reduce Weight

Bulgur is a healthy diet food for weight loss in an effective manner. Excessive body weight enhances the chances of heart attack, stroke, diabetes, gout, gallstones and cancer. If you are overweight you may feel extremely tired, experience breathing problems, develop skin irritation and experience lower back and joint pains that can severely affect your mobility.

Bulgur effectively increases satiety because of its high concentration of fiber and protein, both of which help one feel full from fewer calories, which is immensely beneficial when one is trying to shed pounds. A 1/3-cup portion of cooked bulgur provides 2.7 grams of fiber and 5.2 grams of protein. It can be easily included in the 1200 calorie diet and exercise plan for weight loss.

  • Protective Against Childhood Asthma

Asthma is one of the prevalent breathing problems among children that affect children all around the world. Research shows that an increased intake of whole grains such as bulgur wheat reduces the risk of childhood asthma by almost 50%. The antioxidants found in bulgur – especially vitamins C and E protect the respiratory tract and reduces wheezing and narrowing of the airways. The odds of developing  asthma with bronchial hyperresponsiveness (BHR) are also reduced significantly.